POSTPARTUM BREATHING CORE FULL YEAR PROGRAM
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WEEK 1

MONDAY: Hi, I'm AJ ❤️
TUESDAY: The First 8 Weeks
WEDNESDAY: Pelvic Floor Re-Awakening
THURSDAY: Pelvic Floor Re-Awakening
FRIDAY: Pelvic Floor Re-Awakening
SATURDAY: Pelvic Floor Re-Awakening
SUNDAY: Pelvic Floor Re-Awakening + Stroller Walk
WEEK 2

MONDAY: Pelvic Floor Re-Awakening
TUESDAY: Pelvic Floor Re-Awakening
WEDNESDAY: Pelvic Floor Re-Awakening
THURSDAY: Pelvic Floor Re-Awakening
FRIDAY: Pelvic Floor Re-Awakening
SATURDAY: Pelvic Floor Re-Awakening + Stroller Walk
SUNDAY: Diastasis Check + Stroller Walk
WEEK 3

MONDAY: Phase 1 Postpartum Breathography Pelvic Floor
TUESDAY: Phase 1 Postpartum Breathography ZipUp
WEDNESDAY: Phase 1 The Postpartum Breathography Breath Cycle
THURSDAY: Phase 1 Postpartum Breathography Sequence
FRIDAY: Postpartum Breathography Neutral Spine + Sitting Up Correctly
SATURDAY: Phase 1 Breathography - Early Strength
SUNDAY: Early Strength + Stroller Walk
WEEK 4

MONDAY: Integrate Breathography + Pre-Bed Mobility
TUESDAY: Strength + Mobility Practice
WEDNESDAY: Strength, Mobility, Stroller
THURSDAY: New Strength + Mobility
FRIDAY: Practice New Strength + Mobility
SATURDAY: Strength, Mobility, Stroller Walk
SUNDAY: New Mobility, Early Strength, + Stroller Walk
WEEK 5

MONDAY: New Strength, Mobility, + Stroller Walk
TUESDAY: Strength + Mobility
WEDNESDAY: New Mobility, Early Strength, + Stroller Walk
THURSDAY: Early Strength + Mobility
FRIDAY: Strength, Mobility, + Stroller Walk
SATURDAY: Strength, Mobility, + Stroller Walk
SUNDAY: Mobility, Early Strength, + Stroller Walk
WEEK 6

MONDAY: Phase 2 Postpartum Breathography Breath Cycle
TUESDAY: Integrate Phase 2 Breathography - Strength + Mobility
WEDNESDAY: Walk, Strength, Mobility
THURSDAY: Walk, Strength, + NEW Mobility
FRIDAY: Walk, Strength, + Mobility
SATURDAY: Walk, Strength, + Mobility
SUNDAY: Walk, Strength, + Mobility
WEEK 7

MONDAY: New Strength + New Mobility + Nootromusic Album Bonus
TUESDAY: Walk, Strength, + Mobility
WEDNESDAY: Walk, Strength, Mobility
THURSDAY: Walk, Strength, + Mobility
FRIDAY: Walk, Strength, + Mobility
SATURDAY: Walk, Strength, + Mobility
SUNDAY: Walk, Strength, + Mobility
WEEK 8

MONDAY: New Strength + New Mobility
TUESDAY: Walk, Strength, + Mobility
WEDNESDAY: Walk, Strength, Mobility
THURSDAY: Walk, Strength, + Mobility
FRIDAY: Walk, Strength, + Mobility
SATURDAY: Walk, Strength, + Mobility
SUNDAY: Walk, Strength, + Mobility
WEEK 9

MONDAY: New Strength + Mobility
TUESDAY: Core + Posture + Walk
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Strength + Mobility
FRIDAY: Morning Posture, Walk, + Mobility
SATURDAY: Strength + Mobility
SUNDAY: Posture, Walk, + Mobility
WEEK 10

MONDAY: Strength + Mobility
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Strength + Mobility
FRIDAY: Morning Posture, Walk, + Mobility
SATURDAY: Strength + Mobility
SUNDAY: Posture, Walk, + Mobility
WEEK 11

MONDAY: New Strength + Nasal Breathing Pre-Bed Mobility
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Strength + Mobility
FRIDAY: Morning Posture, Walk, + Mobility
SATURDAY: Strength + Mobility
SUNDAY: Posture, Walk, + Mobility
WEEK 12

MONDAY: New Strength + Nasal Breathing Pre-Bed
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Strength + Mobility
FRIDAY: Morning Posture, Walk, + Mobility
SATURDAY: Strength + Mobility
SUNDAY: Posture, Walk, + Mobility
WEEK 13

MONDAY: New Strength, New Mobility, + Walk
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Posture, Walk, Mobility
FRIDAY: Strength + Mobility
SATURDAY: Posture, Walk, + Mobility
SUNDAY: Strength, Walk, + Mobility
WEEK 14

MONDAY: Strength, Walk, + Mobility
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Posture, Walk, Mobility
FRIDAY: Strength + Mobility
SATURDAY: Posture, Walk, + Mobility
SUNDAY: Strength, Walk, + Mobility
WEEK 15

MONDAY: New Strength, Walk, + Mobility
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Posture, Walk, Mobility
FRIDAY: Strength + Mobility
SATURDAY: Posture, Walk, + Mobility
SUNDAY: Strength, Walk, + Mobility
WEEK 16

MONDAY: New Strength, New Mobility, + Walk
TUESDAY: Posture, Walk, + Mobility
WEDNESDAY: Walk, Strength, + Mobility
THURSDAY: Posture, Walk, Mobility
FRIDAY: Strength + Mobility
SATURDAY: Posture, Walk, + Mobility
SUNDAY: Diastasis Check, Strength, Mobility
WEEK 17

MONDAY: New Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 18

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 19

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 20

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 21

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 22

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 23

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 24

MONDAY: Strength, QUICK Walk, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: Strength, QUICK Walk, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 25

MONDAY: 2 Intervals, Strength, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: 2 Intervals, Strength, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 26

MONDAY: 2 Intervals, Strength, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: 2 Intervals, Strength, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 27

MONDAY: 2 Intervals, Strength, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: 2 Intervals, Strength, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 28

MONDAY: 2 Intervals, Strength, + Deep Squat
TUESDAY: Posture, Cognition Cardio, + Deep Squat
WEDNESDAY: 2 Intervals, Strength, + Deep Squat
THURSDAY: Posture, Cognition Cardio, + Deep Squat
FRIDAY: Strength, QUICK Walk, + Deep Squat
SATURDAY: Posture, Cognition Cardio, + Deep Squat
SUNDAY: Easy Mobility + Day OFF
WEEK 29

MONDAY: 3 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 3 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Quick Walk, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 30

MONDAY: 3 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 3 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Quick Walk, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 31

MONDAY: 4 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 3 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: QUICK Walk, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 32

MONDAY: 4 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 3 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: QUICK Walk, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 33

MONDAY: 1 Interval, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 34

MONDAY: 1 Interval, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 35

MONDAY: 2 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 2 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 36

MONDAY: 3 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 2 Intervals, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 37

MONDAY: 1 Interval, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 38

MONDAY: 2 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 39

MONDAY: 2 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 40

MONDAY: 2 Intervals, Strength, + 90/45
TUESDAY: Posture, Cognition Cardio, + 90/45
WEDNESDAY: 1 Interval, Strength, + 90/45
THURSDAY: Posture, Cognition Cardio, + 90/45
FRIDAY: Under 5 Cardio, Strength, + 90/45
SATURDAY: Posture, Cognition Cardio, + 90/45
SUNDAY: Easy Mobility + Day OFF
WEEK 41

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Posture, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 42

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Cardio Chunk, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 43

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Posture, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 44

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Posture, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 45

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Posture, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 46

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Cardio Chunk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Posture, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 47

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Quick Walk, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Cardio Chunk, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 48

MONDAY: Posture, Mobility Flow, + V-Release
TUESDAY: Quick Walk, Strength, + Deep Squat
WEDNESDAY: Posture, Mobility Flow, + V-Release
THURSDAY: Cardio Chunk, Strength, + Deep Squat
FRIDAY: Posture, Mobility Flow, + V-Release
SATURDAY: Cardio Chunk, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 49

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Quick Interval, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Quick Interval, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Quick Interval, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 50

MONDAY: Posture, Cognition Cardio, + V-Release
TUESDAY: Quick Interval, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + V-Release
THURSDAY: Quick Interval, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + V-Release
SATURDAY: Quick Interval, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 51

MONDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
TUESDAY: Quick Interval, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
THURSDAY: Quick Interval, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
SATURDAY: Quick Intervals, Strength, + Deep Squat
SUNDAY: DAY OFF Mobility Flow
WEEK 52 - FINAL WEEK! ❤️

MONDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
TUESDAY: Quick Intervals, Strength, + Deep Squat
WEDNESDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
THURSDAY: Quick Intervals, Strength, + Deep Squat
FRIDAY: Posture, Cognition Cardio, + Pre-Bed Mobility
SATURDAY: Quick Intervals, Strength, + Deep Squat
SUNDAY: Last Day ❤️

FRIDAY: Quick Walk, Strength, + 90/45

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